| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 311 Kcal | 15.5% |
| Carbohydrates | 68.47 g | 52.5% |
| Protein | 10.76 g | 19% |
| Total Fat | 6.7 g | 23% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 28 g | 70% |
| Vitamins | ||
| Niacin | 1.102 mg | 7% |
| Pyridoxine | 0.230 mg | 18% |
| Riboflavin | 0.182 mg | 14% |
| Thiamin | 0.198 mg | 16.5% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 21 mg | 35% |
| Electrolytes | ||
| Sodium | 18 mg | 1% |
| Potassium | 1119 mg | 24% |
| Minerals | ||
| Calcium | 383 mg | 38% |
| Copper | 0.383 mg | 42.5% |
| Iron | 13.97 mg | 175% |
| Magnesium | 229 mg | 57% |
| Manganese | 28 mg | 1217% |
| Phosphorus | 178 mg | 25% |
| Zinc | 7.47 mg | 68% |
Pallini Winnifred, RDN, says, “Cardamom is a spice that is commonly used in cooking and is generally considered safe to consume in normal amounts. It is not necessary to consume cardamom daily, and there is no specific recommended daily intake for this spice.”
And now, we head to the benefits.
What Are The Health Benefits Of Cardamom?
Cardamom helps improve digestive health and prevents certain serious ailments like cancer. It also aids in diabetes treatment and helps you cope with depression. You can include cardamom in your diet as you usually do or even take cardamom milk (also called elaichi milk) to avail the wondrous benefits.
1. Improves Digestive Health
According to an Indian study, cardamom can be used in cuisines not just for flavor, but also for enhancing digestion (1). The spice also stimulates metabolism, given its antioxidant and anti-inflammatory properties (2).
Cardamom is also known to stimulate the secretion of bile acid in the stomach, further aiding in digestion and weight loss, and proper fat metabolism (3). The spice also prevents other gastrointestinal ailments like acid reflux, heartburn, diarrhea, etc.
Tom Miller, Certified Personal Trainer, says, “Drinking excessive amounts of tea or coffee might make you acidic. However, adding this spice to your tea or coffee will mitigate the acidity. Adding cardamom to your tea transforms it into the king of chai. Simply add cardamom powder to your tea leaves as they boil.”
2. Promotes Heart Health
Its antioxidant properties can promote heart health. Cardamom also contains fiber, the nutrient that can help lower cholesterol levels and enhance heart health.
The spice also can lower blood pressure levels – and this benefits the heart. Simply have a concoction of a teaspoon of coriander and a pinch of cardamom along with a cup of freshly squeezed peach juice.
Black cardamom seems to work much better than its green cousin when it comes to heart health. One study conducted on patients with ischemic heart disease had their plasma lipid profiles and antioxidant status and fibrinolytic activity (a process that prevents blood clots from growing and causing problems) getting better post the ingestion of black cardamom (4).
As per a report by the Harvard Medical School, cardamom is one of the ingredients heart experts usually include in their dinners (5).
3. Aids In Cancer Prevention
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